HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.

then 100m single arm DB walking lunges, alt arms as needed.

Stretch: Pigeon Pose 1:00/side

B: Squat Snatch

Warm Up

4×2 @ 60-70%

With pause at knee

Drop and reset

Then

4×1 @ 85-90%

C: Metcon (4 Rounds for reps)

Interval
AMRAP 3:00 x 4

30 Supine bar rows

60 DU

Max Bar Muscle Ups in remaining time or Max Strict Pull Ups

Rest 2:00